Understanding a Targeted Ketogenic Diet
Health news, forums, blogs, different social media platforms - the ketogenic diet has truly arrived. People have raved about how effective and easy keto is, and even flaunted the results they achieved through this diet. But how much do we really know about keto? What is keto? What does it do to our body? What can and can’t we eat while on Keto? Is it really expensive to be on keto diet? What is the perfect supplement for keto diet? If these are the questions you want answered, then you have clicked on the right link.
What Is Keto Diet? What Does It Do to Our Body?
After hours of doing research here is my simple understanding of the keto diet:
Our body operates on two forms of energy - sugar and fat. If a person is on keto diet, it means he is on a strict low-carb (rice, bread, pasta, etc) diet - meaning no sugar. Once a person has completely gotten rid of sugar (carbohydrates) in his system, the body, then, has no choice but rely on fat (meat, eggs, butter, etc) that will be converted in the liver into energy molecules called ketones. Ketones fuel the brain, hence ketogenic diet. Keto dieters aim to be fueled by fat; to reach ketosis - the body basically becomes a fat-burning machine.
What Are the Benefits of Ketogenic Diet?
1. Promotes Weight Loss
It is more difficult to turn fat into energy than converting carbs into fuel. Through keto diet, it speeds up weight loss. Another comfort of the keto diet is it is high in protein, so it does not leave you hungry like other methods do.
2. Regulates Blood Sugar
Keto diet consists mainly of food rich in protein and the good kind of fat. Carbohydrate consumption is completely removed, so it naturally lowers blood sugar levels. People who have polycystic ovarian syndrome (PCOS), pre-diabetic or Type 2 diabetics should seriously consider keto diet. Furthermore, keto diet can also reduce acne. As we all know, some bouts of acne are caused by high levels of sugar in a person’s diet.
3. Improves Mental Focus
One common advantage I saw in keto dieters is how their mental focus and memory have improved. It turns out, ketones are a great source of fuel for the brain. If a person lowers carb intake, he avoids big spikes in blood sugar. With this, improved focus and concentration will result.
4. Increased Energy
Yes, fat is more difficult to convert into fuel, but it is a more reliable energy source. It is the most effective molecule to burn and transform into energy.
5. Normalized Hunger
Fat is naturally more satisfying. It keeps us feel full for a longer period of time. Because of this, mindless snacking will be reduced.
What CAN We Eat on Keto Diet?
Here are the most common foods a keto dieter can base their meals from:
- Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey.
- Fatty fish: Such as salmon, trout, tuna, and mackerel.
- Eggs: Look for pastured or omega-3 whole eggs.
- Butter and cream: Look for grass-fed when possible.
- Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
- Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
- Avocados: Whole avocados or freshly made guacamole.
- Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
- Condiments: You can use salt, pepper and various healthy herbs and spices.
What Should We AVOID on Keto Diet?
- Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
- Fruit: All fruit, except small portions of berries like strawberries.
- Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
- Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet products: These are highly processed and often high in carbs.
- Some condiments or sauces: These often contain sugar and unhealthy fat.
- Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.
- Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis.
- Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
Why Is Coconut Oil Good for Ketogenic Diet?
Ketogenic or keto diet, as we have learned, relies on the good kind of fat for energy that we get from food dieters are allowed to eat. Now, it got me thinking, what if there is another source of good fat apart from food? What if there is another way to speed up ketosis?
What immediately sprung to mind was Nutra Botanics’ Coconut Softgel Oil! True enough, it has been scientifically-evidenced that coconut oil is the perfect complement for the keto diet given that it increases energy expenditure and helps burn more fat. Coconut oil is also known to suppress hunger cravings and keeps you full for a longer period of time.
If you are looking to start doing keto diet, if you are new to it, if you’ve been doing it without any supplement, if you’ve hit weight plateau while on keto, you might as well recrudesce ketosis by integrating coconut oil in your diet.
Let's Get started ! Here you will find some Easy Keto Meal Recipes !